Tips To Get Rid Of Sleeping Disorder

Tips that help you overcome sleeping disorder

Don't go to bed hungry! Have a light, early dinner or a light snack, but avoid a heavy meal before bed, as going to bed with a full stomach can disturb sleep. Warm milk, dairy products, carbohydrates, and foods high in tryptophan (an amino acid) like turkey or bananas may help you sleep. Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime. Spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.
Avoid caffeine! This includes chocolate, caffeinated sodas and teas, and coffee. Caffeine delays sleep and increases the number of times you awake during the night. It generally remains in your body from 3-5 hours, but can affect you for up to 12 hours.
Give up smoking! Nicotine is a stimulant that can cause difficulty falling asleep and waking in the morning, and even nightmares. If that's not bad enough, smokers experience withdrawal symptoms for nicotine while asleep and experience sleep disturbances.
Let it happen automatically, just by listening to precisely designed audio soundtracks.These tracks are safely engineered to induce immediate AND long-term changes in your brain activity. They're using an increasingly popular (but still little-known, even after 30 years) technology called "brainwave entrainment".
Forego that "night cap!" Alcohol may help you to get to sleep, but it will cause you to wake up throughout the night, even if you aren't aware of it. Alcohol also contributes to snoring and sleep apnea symptoms. Although you may consider alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings.
Is your room an inviting place to sleep? Make your sleeping environment a place for healthy sleep - cool, quiet, comfortable, attractive, and orderly. Use clean, comfortable, and allergen-free bedding and pillows and a quality mattress. Keep the temperature cool, but not cold, and the room dark, quiet, and well ventilated for a restful sleep environment. If light is a problem, invest in blackout curtains, eye shades, or a sleeping mask. Install dimmer switches in bedroom and bathroom, keep them low at night and high in the morning. Experiencing bright light at a regular time in the morning should help you wake up and then feel sleepy at the same time every night. If noise is a problem, invest in earplugs, a fan, or a white noise machine to cover up interruptive sounds.

Lack Of Sleep Causes

Don't balance your checkbook right before bedtime! Avoid activities that cause excitement, stress, or anxiety. Quiet bedtime routines like reading, listening to music, or taking a bath are helpful to relax and wind down before sleep. Conduct these activities in dim light to signal the brain that it is time to relax and get sleepy.
No pushups right before bed! Although daily exercise is a desirable asset to wellness, try not to exercise during the 3 hours before bedtime to avoid stimulation that could make falling asleep more difficult. Exercise also raises your body temperature, causing it to take longer to reach the cooler temperature associated with sleep onset.
Sex or sleep only! The bedroom is not an office! Using your bedroom only for sleep and sex strengthens the association between bed and sleep. Your body needs to "know" that the bed is associated with sleeping. Do not engage in activities that cause you anxiety and prevent you from sleeping. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, turn it to the wall. Avoid TV or laptop computers, and if you find reading helpful, make sure to use a very small wattage bulb to read by. Train your body to understand that this is the place and time to rest.
Early to bed, early to rise! Limit daytime naps to 30-45 minutes. Your sleep-wake cycle is regulated by a "circadian clock" in your brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help you get sleepy at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in. 10. Count sheep, not problems! If you have trouble lying awake worrying about things, try making a to-do list before you go to bed, and then put those problems to bed for the night. If you can't fall asleep for over 30 minutes and don't feel drowsy, get up and read or do something boring in dim light until you feel sleepy. Stressing over whether or not you are getting enough sleep will just make matters worse. Relax, and you will eventually fall asleep.
No middle of the night TV! If, after awakening in the middle of the night, you cannot get back to sleep within 15-20 minutes, leave the bedroom and read, have a light snack, or do some quiet activity (not TV). Return to bed after 20 minutes or so. Avoid looking at the clock if you wake up as this can make you anxious. As I said, turn it to the wall!
No weekend sleep binges! Because of the high-paced lifestyle most of us lead, you may have difficulty getting enough sleep. Ongoing lack of sleep causes sleep deprivation, which runs up a sleep debt that you must pay back or your sleepiness will continue to worsen. However, avoid trying to pay up by weekend sleep binges as this will result in the disruption of your circadian rhythm.
Make quality sleep a priority! Follow these guidelines and develop your own bedroom environment and regiment for healthy, restful sleep. Happy dreams!

Here Is A List Of Some Best Home Remedies For Snoring

Home Remedies for Snoring:
1) Smoking is likely to cause nasal congestion, thus giving rise to the problem of snoring. The best way to stop snoring is to quit smoking.

2) Alcohol can also be held accountable for causing snoring. decrease your alcohol intake consumption and that will take care of your snoring problem too.

3) Sleeping on your side decrease snoring. This is best Home Remedy for Snoring.

4) Drink half a cup of milk earlier than you go to bed. This remedy is also effective Home Remedy for Snoring.

5) Make Eucalyptus tea: Soak 2 teaspoons of eucalyptus leaves to a boiling cup of water, drain and drink to stop snoring. This is another effective Home Remedy for Snoring.

6) When sleeping, you should have your head in elevated position. This will take off the strain on your air passage when sleep and assists to stop snoring.

7) Purchase an anti-snoring device you can use from home.

8) Snoring can lead to severe sleeping disorder called apnea. Other medical actions or even surgery can be done if Home Remedies for Snoring just don’t work.

9) Do not consume foods rich in fat or salt.

10) Do not eat or drink straightly before going to bed.

11) Prohibit the pillow totally because when you sleep on a pillow it bends your neck and does not allow the air to flow easily.

12) Dairy foodstuffs with high fat, like non-skimmed milk because of its heaviness hold the mucus back and do not let it drain off totally. Hence for a few times avoid from such heavy food.

Useful Home Remedies For Snoring

Read this article to know the best Home Remedies for Snoring. First of all let me tell you what is Snoring?
Snoring is an ordinary condition that can affect all people at any age, but it happens more frequently in men and people who are overweight. Snoring has a capability to worsen with age. Snoring happens when the passage of air through the mouth and nose is physically blocked. It is the vibration of respiratory structures and the resulting sound, due to blocked air movement during breathing while sleeping.
Snoring is usually an instinctive act, but may also be produced voluntarily. It is known to cause sleep deprivation and knock-on effects: daytime drowsiness, irritability, lack of focus, reduced libido. It is an unfortunate sleep disorder which can be treated.
Snoring is neither a problem nor a disease, although others perceive it as a quandary. It is a state where you breathe through your open mouth.

It might be a sign of disturbed sleep, meaning you are less vigilant during the day. It can happen during all or only some stages of sleep. Snoring raise with age and weight, and occurs most often when the guilty party is asleep on his or her back.

4 Effective Ways To Stop Snoring For Good

Snoring is a very common problem that affects many people. It can also have a detrimental effect on your health, as well as your relationships in some cases.

So what can you do to relieve snoring?
One expensive option is to have laser surgery. This is the most extreme treatment for eliminating your snoring, and it has proven to be effective for many people. However, the price rules out most snorers.
You could try one of the many different brands of anti-snoring strips available. These strips go over your nose, and help to keep your airways more open which reduces your snoring.
Your diet and nutrition have an effect on your snoring. In particular, dairy products are known to make snoring worse. You can remove or at least cut down the amount of dairy products you have, and take up a regular exercise routine. This is the healthiest way to reduce snoring, because it helps get you in better shape too.

One of the most effective stop snoring treatments available are stop snoring exercises. These are basically exercises specially developed to exercise certain parts of your mouth, throat and face which tighten up the fatty tissue in your throat and airways. You can often see results within 30 days using these kinds of exercises.

In conclusion, there are several treatments available for those wishing to cure their snoring. You may need to try a few different treatments to find the one that works best for you. If in doubt, it’s always a good decision to consult your doctor for a treatment that will work for you. This is particularly important if you think you may have sleep apnea – as left untreated, sleep apnea can be a killer.

14 Reasons Why Some People Snore Louder Than Others

The actual snoring sound that is heard is dependent upon the force of wind that is being pushed through the (narrowed) airway. If you envision, the more potent the force of wind (i.e. the faster the speed of the wind), loud snoring is the result. This is also why even babies can snore; but it's often not considered snoring in the conventional sense, because an infant's force of wind through their wind tunnel is so mild, that it can easily be ignored (though this can lead to complications; infant snoring can often be a symptom for a breathing and/or respiration problem, including allergy).

There are several health and lifestyle factors that contribute to snoring; and this is true for both men and women, since snoring is a condition that does affect both genders (though surveys suggest that men snorers outnumber women snorers by a ratio of 2:1).

Here are 14 reasons why some people snore louder than others:
1. Allergies can clog the airway and trachea
2. The medications for your allergy problems can dry the nasal cavities
3. Cold and Flu, can also clog the airway. W some people experience snoring only when they're suffering a cold or flu.
4. Thickened Tissues in the nasal passages can become thickened, and can sometimes result from some surgeries unrelated to snoring
5. Overuse of nasal sprays which irritate the nasal passageway
6. Enlarged adenoids and/or tonsils
7. Goiter (swelling of the an ineffective thyroid gland in the neck)
8. A disproportionately large tongue that blocks airflow
9. Ineffective regulation and neural control of mucus membranes
10. Obesity and excess weight (leading to an enlarged neck and excess soft tissue in the trachea)
11. Excess gut/belly relatively decreasing the size of the lungs)
12. Drinking alcohol sedates the throat muscles and causes them to collapse and it dilates blood vessels which swells up throat tissue.
13. Cigarette smoking inflames the upper airway
14. Growing older, leads to a loss of muscle tone in the neck and thus loud snoring

As men tend to experience large guts, this is one reason why more men tend to experience loud snoring than women.
Any medication (prescribed, over the counter, or illicit) that leads to excessive relaxation can lead to loud snoring.
So while we are looking at what snoring is, and what (rather common) factors and variables lead to/increase loud snoring, there still remains a very important element to focus upon: just how devastating is snoring?

7 Tips On How To Get Back To Sleep

For whatever reason, you've woken up in the middle of the night.
Ok. Just go back to sleep then! But how? The more you think about it, the more awake you become.

Here are some tips to help you get back to sleep.
1. Counting sheep. Well, actually, they don't have to be sheep. Just slowly count upwards, taking a long deep breath with each number. Or reverse the practice. Start at, say, 300 and count downwards. Again, taking a deep breath with each number.

2. Put on a relaxing music track at low volume. Sometimes we wake up because some "odd" noise has triggered our body's defense mechanism. A relaxing music track may help your mind to quiet itself and allow you to go back to sleep.

3. Read a book for a while. Accept the fact that you've been woken up and that you may need to trick your mind before it will let you go back to sleep again.

4. Make yourself a glass of hot milk. Don't make a caffeine based drink such as tea or coffee though. In fact, if you're finding yourself regularly waking in the middle of the night, cut down on the caffeine and alcohol during the day as well. If you drink, try cutting out drinking for a few nights and noticing the difference.

5. Investigate natural sleeping pills. Don't go for a prescription pill unless you have no choice. And make sure that you read up on whichever pill you choose before taking it.

6. Yawn! And again. Yawn deep. You'll be surprised at how well this can make you feel drowsy.

7. Get a purpose-made relaxation MP3 and put it on in the background. At the very least you'll let your body relax and it's highly likely you'll find yourself drifting off to sleep.
Get more help with your back to sleep problem and find out how a hypnosis back to sleep can be just the thing you need.

ABC's of Good Sleep

Our daily lives are busy, hectic and we probably don't sleep well. We don't have time to go to the doctor about everything and we don't want to. Surely, we can manage a basic human function like sleeping, can't we? Let's examine some good information about how to get your body into that blissful state and figure out how to sleep well tonight!

A-- Improve your sleep hygiene. This may sound trite, but it is so important. A quiet, dark room where you can get uninterrupted sleep; clean sheets and pillow cases; no other person or animal waking you during sleep...these are all vitally important. If you have to resort to the couch or a guest bedroom to get good quality sleep, do it. Many times you can do something about the person or situation which is interrupting your sleep. Try to solve this important problem.

B-- Be sure you and your doctor are communicating about your sleep problem; be sure to discuss all medicines that you are taking. 1) Sleep medications should not be your first answer if you're not sleeping well. These drugs do not put anyone into a natural sleep cycle. They artificially work by helping you fall asleep. Many of the medicines are habit forming and can be potentially dangerous if not taken correctly or if they react badly. Some even carry lethal consequences, such as drugging the individual making him or her incapable of (a) functioning on the job the next day, (b) making him incapable of driving or (3) causing reasoning skills to go askew. Know that sleep medications are serious drugs. 2) I know a man with horrible sleep problems. (He has sleep apnea that sometimes brings his nighttime oxygen saturation level down into the 60th percentile!) His doctor gave him a medicine for another condition. That medicine causes the man to get up six or seven times a night to go to the bathroom. All of those awakenings result in more interference with his sleep cycle and further ruin his chance of getting any decent rest! He feels worse than ever. Several times family members have found him passed out on the floor in the middle of the night. He is exhausted!

C-- Find a non-drug, non-alcohol mechanism to relax before bedtime, thus producing a more conducive atmosphere to help you drift off to sleep naturally. (Note 1: If you need to get into a good sleep habit and you're having a tough time, consider consulting your local health food store about remedies such as melatonin, valerian, lemon balm or passion flower. They come in different strengths and combinations. Be sure to consult your doctor and keep him or her informed of everything that you decide to take. Note 2: Some dated advice used to encourage people to exercise before bedtime, but that opinion is not currently well regarded. If you exercise late at night, you may have a hard time getting into a deep, restful sleep. Vigorous exercise can mess up such natural body rhythms.)

If you find an activity that you like such as yoga, tai chi, deep breathing, meditation, prayer, or listening to relaxing music, you are more likely to slip into a deeper sleep and do it quicker. This is accepted within the circles of sleep experts. Not so well-considered is watching television, even though this is what the majority of the population does every night. Now, a question for you. How relaxing is the news or a shoot-em-up cop show? Find yourself a copy of Canyon Trilogy: Native American Flute Music by R. Carlos Nakai and enjoy! Happy Sleeping.....z....z....z

Beauty Sleep It's Not Just For A Youthful Appearance

Getting a good night sleep is key to keeping your skin keep its youthful appearance. Thus, it's earned the name beauty sleep. Beautiful skin is where beauty begins and a youthful appearance is what every woman wants.

But beauty sleep will do more than just give you a youthful appearance, it will reduce your risk of important health problems, such as heart problems too.

There are many reasons why good night's sleep is something everyone of us should strive to have. A recent study in this area should really make you think. It showed that lack of sleep raised blood pressure and increased the risk of both heart attack and stroke.

Modern day life is very busy so getting enough hours of sleep may not always be an option. In fact, many times it simply can't be accomplished. But for the good of your skin and your heart, it's time to step back and reconsider how you live, and what you can change in order to ensure you are able to getting adequate sleep.

The study, by the University of Warwick's, was conducted with 10,000 government workers over 17 years. What it discovered was that those who had under 5 hours of sleep per night significantly increased the risk of death by 1.7 times, and for cardiac death, it was even higher at nearly 2 fold.

It was known before this particular study, that people who work evening and night shifts often experience a variety of health consequences from having to sleep during the day.

Beauty Really Is Skin Deep And Sleep

But the Warwick study followed the sleep habits of thousands of government employees aged between 35 and 55, and tracked their health over a period of years, to really measure and see the effect on sleep on health outcomes.

The interesting thing is that more than 40% of the people in the United States and 30% of people in the UK get less than 5 hours of sleep. This means a large portion of the population is at risk of these health problems, and needs to pay attention to see if they're enough sleep, and may need to consider changes in their lifestyle.

It's been well documented that the skin loves the right amount of sleep. Beauty really is skin deep and sleep helps your skin rejuvenate and look younger. The skin is the largest organ of the body, so if the skin benefits so much from great sleep, it's really not surprising that the rest of the body also significantly benefits.

How much sleep is enough? Professor Cappuccio who presented the findings to the British Sleep Society recommended that 7 hours of nightly sleep on a consistent basis would be beneficial for optimum health benefits.

So when it comes to sleep, a minimum of 7 hours of sleep is a good guideline for everyone to know about and benefit from.

And try to good quality sleep too, as you need restful sleep to feel refreshed and rejuvenated.

Now that you know that beauty sleep isn't just for a youthful appearance, you should make sure that it's a priority and that you get enough sleep.

So go for it and get your beauty sleep and get the health benefits at the same time!

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